Head outdoors for your workout

It was a long winter, and many of us spent it cooped up inside, waiting for better weather to enjoy the great outdoors. That includes our workouts.

Thankfully, Springfield has plenty of parks, paths and hiking trails residents can incorporate into exercise routines, whether casual or intense.

Jim and Denise Larson fall on the more intense end of the spectrum. The two have been coaching inline and quad (roller) speed skating with Capital City Racing since 2003. With competitive seasons in both indoor and outdoor skating at the national and world level, they skate year-round to stay in shape for events. Both hold national titles.

Beyond the competitive aspect of skating, this low-impact activity also comes with the benefit of a 500-plus per hour calorie burn (depending on intensity). It’s a great way to gain strength, stamina and improve heart health, too. But knowing when and where to skate plays a huge role in enjoying it, much less staying competitive in the sport.

For the Larsons, Washington Park is just about the best place to skate outdoors, Denise says.

“Using the boulevard, it is a two-mile loop. The various terrain with hills, flats and corners gives us all we need to work on strength and explosive power. It’s a safe place to skate as a group … (or) do an individual workout,” she says. “The park roads are two cars wide and allow us to maneuver around obstacles or dogs on long leashes.”

Derek Harms, executive director of the Springfield Park District, says there are many places for outdoor recreation and fitness in the Springfield area for skating, biking, hiking, recreation, and organized sports.

“The Springfield Park District operates and maintains 23.3 miles of bike trails in Springfield and the surrounding area,” Harms says, not to mention three hiking trails within the parks system, exercise stations at Centennial, Douglas and Washington parks, and outdoor recreation programming and events.

With a total of 35 parks and 2,400 acres of park land in the Springfield area, there are many places to get an outdoor workout — for all ages and capabilities — and many ways to do it.

Pick a plan

Before getting started though, it’s a good idea to plan.

In addition to playground equipment, there are exercise stations aimed at the adult population in three parks, Harms says — Centennial Park, Douglas Park (located next to the Senior Center) and in Washington Park near the historic Iron Spring.

Knowing what you want to accomplish also is an important part of your outdoor workout, says Anthony Nizzio, personal trainer and owner of Anthony’s One on One Fitness in Springfield.

“For weight loss and an excellent fat-scorching routine of 30 to 60 minutes, you can create walking circuits on paths or trails and incorporate exercise breaks at the playground equipment,” he says. “The variety of push-ups, pull-ups and step-ups are endless.”

It’s also important to observe a few safety precautions, Denise Larson says, whether choosing the right terrain for your sport or activity or knowing what kind of gear you need to avoid injuries.

“Helmets are mandatory” for speed skating, she says. “We try to make sure our skaters wear light, bright-colored clothing; (we) use headphones but always leave one earpiece out so we are in tune with our surroundings and traffic; we carry water with us so that we do not become dehydrated; and also add sunblock and bug spray so that we do not have problems with burns or infections from bug bites.”

Nizzio agrees with Larson that safety is key. Wearing the right clothes and footwear, staying hydrated and starting “small” and gradually building up to higher intensity workouts will help exercise enthusiasts avoid accidents and injuries.

Harms encourages area residents and visitors to take advantage of the many facilities offered in the area.

“Recreation is critical to fueling the human spirit, building strong family ties,” he says, “and creating a series of connections with nature and our environment.”

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Safety tips

n Wear appropriate footwear and clothing designed for the activity. Go for function and comfort. “Sweating off” body fat is a fitness myth, so dress for the weather to avoid discomfort and heat exhaustion.

n Hydration is critical — drink 6 to 8 ounces of water every 15 to 20 minutes.

n In high heat and humidity and periods of exercise more than 30 to 45 minutes, plan your workout for early morning and drink plenty of water the day before, drink water and/or a sport drink every 15 to 20 minutes, even if you don’t feel thirsty.

n Include the whole family in outdoor fitness, but keep them safe. Monitor children and pets for dehydration and exhaustion.

Source: Anthony Nizzio (http://anthonysoneononefitness.com/

Springfield Park District’s 23.3 miles of bike trails in Springfield and surrounding areas:

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